Cheerleading requires a great deal of flexibility.To prepare for cheerleading tryouts, you should start stretching as soon as possible.Concentrate your stretching efforts on your lower body to improve your jumps and kicks.For improved flexibility and increased range of motion, stretch once a day or more.Always warm up thoroughly prior to stretching.Hold each stretch for 30 to 60 seconds.Repeat stretches two to three times.
Lower Legs
Jumps and kicks require a lot of effort from your calf muscles.Stretch these muscles daily to keep them working at their highest level.Face a wall, placing both hands on it.Extend your right leg behind you, keeping it straight.Press the heel of your right foot into the ground and keep your toes pointing straight at the wall.Lean into the wall, stretching your right calf.After holding this stretch, perform it with a bent right leg to stretch the deeper muscles of your calf.
Upper Legs
Stretch the front and the back of your upper legs to promote general flexibility in them.Stand on your left foot and place your right foot on a chair or ledge that is as tall as your knee or hip.Keep the toe and knee of your right leg pointing up and your leg straight.Lean forward toward your right knee, stretching your hamstring muscles.Next stand on your left leg with your left hand resting on the chair or ledge.Lift your right foot behind you and grab the front of that foot with your right hand.Pull your foot into your buttocks, stretching your quadriceps muscles.
Split Stretches
Mastering your splits, center and both sides, will greatly improve your jumps and kicks.Lower your body into the splits, holding the lowest point you can reach.Make sure to stretch both sides and your center splits each time you stretch.If you can already do a full split, try increasing the stretch by placing your front foot on a yoga block or a step.Another way to increase the stretch from your splits is to lean forward touching your nose to your knee.
Wall Straddle
A wall straddle will improve your flexibility for a toe touch.Lying on your back, scoot your rear up against a wall.Stretch your legs straight up along the wall with your feet pointing to the ceiling.Open your legs and allow them to straddle toward the ground.Keep your feet pointed and your legs straight as they sink closer to the ground.Keep your upper body relaxed, making sure your shoulders do not hunch up to your ears.Hold this stretch as long as you can.
